Saturday, July 6 2024

For Time: (38min cap)

800m Run/Row or 2K Bike

20 Hang Squat Cleans

40 Wallball Sit-ups 20/14 MRX 20/10

20 WBS 20/14 10/9′ MRX 20/10 9′

10 Over the Bar Burpees

600m Run/Row or 1.5K Bike

15 Hang Squat Cleans

30 Wallball Sit-ups 20/14 MRX 20/10

15 WBS 20/14 10/9′ MRX 20/10 9′

10 Over the Bar Burpees

400m Run/Row or 1.5K Bike

10 Hang Squat Cleans

20 Wallball Sit-ups 20/14 MRX 20/10

10 WBS 20/14 10/9′ MRX 20/10 9′

10 Over the Bar Burpees

200m Run/Row or 1.5K Bike

5 Hang Squat Cleans

10 Wallball Sit-ups 20/14 MRX 20/10

5 WBS 20/14 10/9′ MRX 20/10 9′

10 Over the Bar Burpees

Barbell Loads = 135/95 RX+ 165/115 MRX 95/65lbs

Core, Chest & Guns Development

2×10 Skin the Cats

2×15 Dumbbell Curls

2×20 Dumbbell Bench Press

2×15 Dumbbell Hammer Curls

2x1min Bar Hang (1 chin-up grip/1 pull-up grip)

CFHSV RUNNING & ENDURANCE WOD:

30min AMRAP of:

400m Run

15 Plate Ground To Overhead

100m Sprint (50 out and 50 back)

rest 1 minute